You NEED protein before bed for maximum muscle growth.
A response agreeing with TNF (Joel Twinem), with a little further explanation.
Here is a basic lesson on muscle protein synthesis and muscle protein breakdown.
- Why total protein intake is most important.
- Why skewing your protein towards one meal might not be as good for muscle growth as consuming regular feedings that all contain enough protein for muscle protein synthesis.
- Why this mechanism makes sense on paper, but doesn't always pan out in the real world.
- The most important protein lessons, and where some of the finer details might not be worth stressing about, depending on your goals and circumstances.
P.S. my best-selling book, ‘Everything Fat Loss’ is currently on sale at Amazon with an extra 23% off in Canada and an extra 10% off in the USA. Feel free to grab it before the price goes up (link on profile page).
geni.us/Everyth...
References:
- Dose-response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials
- A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults
- How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution
- Evenly Distributed Protein Intake over 3 Meals Augments Resistance Exercise-Induced Muscle Hypertrophy in Healthy Young Men
- Even or skewed dietary protein distribution is reflected in the whole-body protein net-balance in healthy older adults: A randomized controlled trial
- Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults
- Protein intake distribution pattern does not affect anabolic response, lean body mass, muscle strength or function over 8 weeks in older adults: A randomized-controlled trial
- Comparing Even with Skewed Dietary Protein Distribution Shows No Difference in Muscle Protein Synthesis or Amino Acid Utilization in Healthy Older Individuals: A Randomized Controlled Trial
- Four Weeks of Time-Restricted Feeding Combined with Resistance Training Does Not Differentially Influence Measures of Body Composition, Muscle Performance, Resting Energy Expenditure, and Blood Biomarkers
- Effects of intermittent fasting combined with resistance training on body composition: a systematic review and meta-analysis
21 сен 2024